WOD 11/29/17
WOD 11/29/17

Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3   Then…   For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar   Run 400m 15 Deadlifts 15 Toes 2 Bar   Run 400m 9 deadlifts 21 Toes 2 bar   SIGN UP TODAY!   

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WOD 11/27/17

Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters 115/75 4 Front Rack Lunges 5 Box Jumps 24/20

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WOD 11/25/17
WOD 11/25/17

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups   Happy birthday to Ron Wilkerson!

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WOD 11/23/17
WOD 11/23/17

HAPPY AMRAPS-GIVING   8am and 10am classes only today   Appetizer: 15 Min Back Squat work up to Heavy Double.   Main Course: AMRAP 10 Min 4 Turkey Getups (35#Toms/25#Hens) 6 Hang Squat Clean (95#/63#) 8 Toes To Bar   1 Min Rest:   2nd Serving: AMRAP 8 Min 10 Push Press (95#Toms/63#Hens) 10 Pullups

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WOD 11/22/17
WOD 11/22/17

Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    

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WOD 11/21/17
WOD 11/21/17

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups  

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WOD 11/20/17
WOD 11/20/17

Front Squat: 1-1-1   Then…   Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict Pullups

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WOD 11/19/18
WOD 11/19/18

Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15 Goblet Squats, 53/35 10 Burpees *Row 1000m *Bike 25 Cal     Nice Job Matty Sleeves and M-Cat in their Competition Saturday    

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WOD 11/18/17
WOD 11/18/17

Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 60 Double Unders 12 Power Snatches, 115/73  

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
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